Introduction: Why This Matters to You
For those of us who enjoy a punt, the thrill of the game is undeniable. Whether it’s the spin of the pokies, the turn of a card, or the anticipation of a race result, the allure of gambling can be powerful. But for some, that enjoyment can morph into something more challenging, a compulsion that impacts finances, relationships, and overall well-being. Quitting gambling is a monumental achievement, a testament to strength and determination. However, the journey doesn’t end there. Relapse is a real possibility, and understanding how to prevent it is crucial for maintaining long-term recovery. This article is specifically tailored for regular gamblers in New Zealand who have made the courageous decision to quit, offering practical strategies and insights to navigate the often-turbulent waters of post-gambling life. We’ll explore the triggers, the warning signs, and the proactive steps you can take to safeguard your hard-won progress. Knowing how to manage potential triggers, like readily available online platforms offering things like casino access, is key to staying on track.
Understanding the Triggers: What Sets You Off?
Relapse doesn’t usually happen in a vacuum. It’s often triggered by specific situations, emotions, or thoughts. Identifying these triggers is the first, and arguably most important, step in preventing a return to gambling. Think of it like this: if you know what sets you off, you can prepare a defense. For many, stress is a major trigger. Financial worries, relationship problems, or job pressures can create a sense of desperation, leading to the belief that gambling offers a quick solution, a temporary escape. Boredom can also be a significant factor. When life feels monotonous or unfulfilling, the excitement and stimulation of gambling can seem appealing. Social situations, especially those involving alcohol or other substances, can lower inhibitions and increase the likelihood of relapse. Even seemingly innocuous things, like seeing a gambling advertisement or passing a betting shop, can act as triggers. Take some time to reflect on your past gambling experiences. What were the circumstances surrounding your relapses? What emotions were you feeling? What situations were you in? Keeping a journal can be incredibly helpful in tracking your triggers and identifying patterns.
Common Trigger Categories
- Emotional Triggers: Stress, anxiety, depression, loneliness, anger, boredom.
- Situational Triggers: Financial difficulties, social events, access to gambling venues (online or physical), celebrations.
- Cognitive Triggers: Thoughts about past wins, rationalizations (“I can control it this time”), cravings.
Developing a Relapse Prevention Plan: Your Personal Shield
Once you’ve identified your triggers, the next step is to create a relapse prevention plan. This is a personalized strategy designed to help you navigate challenging situations and stay on track. Your plan should be proactive, not reactive. It should outline specific actions you will take when faced with a trigger. This might include:
Building a Support System
Isolation is a common companion of problem gambling, and it can also be a major contributor to relapse. Building a strong support system is vital. This might include family members, friends, or a therapist. Consider joining a Gamblers Anonymous group or seeking professional counselling. Sharing your struggles with others and receiving support and encouragement can make a huge difference. Don’t be afraid to reach out. There are people who care and want to help you succeed.
Creating Healthy Coping Mechanisms
Gambling often serves as a way to cope with difficult emotions. When you quit, you need to find healthy alternatives. These might include exercise, meditation, spending time in nature, pursuing hobbies, or engaging in creative activities. The key is to find activities that provide a sense of pleasure, relaxation, and fulfillment without the risk of gambling. Experiment with different options until you find a few that work well for you. These will become your go-to strategies when you’re feeling stressed, bored, or tempted to gamble.
Managing Finances
Financial difficulties are a major driver of relapse. Take steps to regain control of your finances. This might involve creating a budget, seeking financial counselling, and setting up automatic payments to avoid late fees. Consider closing any online gambling accounts and removing any gambling apps from your devices. If necessary, ask a trusted friend or family member to manage your finances for a period of time.
Avoiding High-Risk Situations
Once you know your triggers, be proactive in avoiding them. This might mean avoiding certain social situations, limiting your exposure to gambling advertisements, or taking a different route to work to avoid passing a betting shop. If you know that alcohol lowers your inhibitions, limit your alcohol consumption or avoid it altogether. The more you can control your environment, the less likely you are to be tempted to gamble.
Recognizing the Warning Signs: Early Detection is Key
Even with a solid relapse prevention plan in place, it’s important to be vigilant. Recognizing the warning signs of a potential relapse can allow you to intervene early and prevent a full-blown return to gambling. These warning signs can be subtle, so it’s important to pay attention to your thoughts, feelings, and behaviours. Some common warning signs include:
Cognitive Warning Signs
- Thinking about gambling more frequently.
- Having cravings or urges to gamble.
- Rationalizing gambling (“Just one bet won’t hurt”).
- Minimizing the negative consequences of your gambling.
Emotional Warning Signs
- Increased stress, anxiety, or depression.
- Feeling restless or irritable.
- Experiencing mood swings.
Behavioural Warning Signs
- Spending more time around gambling environments.
- Talking about gambling more often.
- Borrowing money or experiencing financial difficulties.
- Neglecting responsibilities.
If you notice any of these warning signs, take immediate action. Reach out to your support system, review your relapse prevention plan, and consider seeking professional help.
Seeking Professional Help: You Don’t Have to Go It Alone
While self-help strategies and support groups can be incredibly helpful, sometimes professional help is necessary. A therapist or counsellor specializing in problem gambling can provide valuable support and guidance. They can help you identify your triggers, develop coping mechanisms, and create a personalized relapse prevention plan. They can also provide support during difficult times and help you navigate any underlying mental health issues that may be contributing to your gambling. Don’t hesitate to seek professional help. It’s a sign of strength, not weakness.
Conclusion: Staying the Course in Aotearoa
Quitting gambling is a significant achievement, but it’s only the beginning of a journey. Relapse is a common challenge, but it’s not inevitable. By understanding your triggers, developing a relapse prevention plan, recognizing the warning signs, and building a strong support system, you can significantly increase your chances of long-term recovery. Remember that setbacks can happen, but they don’t have to define your journey. If you do experience a relapse, don’t give up. Seek support, learn from the experience, and recommit to your recovery. The road to recovery may be long, but it is achievable. By staying vigilant, seeking help when needed, and embracing healthy coping mechanisms, you can build a life free from the grip of gambling and enjoy a brighter future here in Aotearoa.
Practical Recommendations:
- Keep a journal to track your triggers and warning signs.
- Create a detailed relapse prevention plan.
- Build a strong support system of friends, family, and/or a therapist.
- Engage in healthy coping mechanisms, such as exercise and hobbies.
- Manage your finances and avoid high-risk situations.
- Seek professional help if needed.
- Remember that recovery is a process, not a destination.